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Chest

Decline Dumbbell Bench Press: Video Tutorial & Exercise Guide

Workout Decline Dumbbell Bench Press
Primary Muscle Group Chest
Secondary Muscle Group Shoulders, Triceps
Equipment Required Dumbbell
Force Type Push
Mechanics Compound
Exercise Type Strength
Difficulty Beginner

Decline Dumbbell Bench Press: Video Tutorial & Exercise Guide

Table Of Contents

Muscle Groups

Primary Muscle

Chest

Secondary Muscles

Shoulders
Triceps

How to do the Decline Dumbbell Bench Press – Step-by-Step Guide

  • Step 1: Set your bench at about a 30-degree decline and get a dumbbell in your hands and close to your body, carefully step onto the bench and clamp your feet.
  • Step 2: Sit up straight with the dumbbells on your thighs, roll your shoulders back, tighten your abs, and inhale.
  • Step 3: Slowly lower yourself down, keeping your feet steady and your shoulders and head touching the bench.
  • Step 4: Inhale and press both dumbbells up, contracting your chest and triceps. Push up until your elbows are straight and both dumbbells touch lightly.

Decline Dumbbell Bench Press Overview

The decline dumbbell Bench Press is a great exercise for strengthening your lower chest muscles. A variation on the popular chest workout, the flat bench press. For the decline press, the bench lowers from 15 degrees to 30 degrees. This angle tilts your torso downward and activates your lower pectoral muscles as you lift the weight away from your body. As part of a complete chest routine, doing the decline dumbbell bench press will make your pectoral muscles more visible.

Benefits of The Decline Dumbbell Bench Press

The Decline Press increases activation in the lower chest, making it one of the most popular exercises to target this muscle area. If you want to build a stronger lower chest, doing chest exercises on a decline bench and using a dumbbell is very effective. This is the variation of the bench press that puts the least strain on your back. This is very useful for people with back injuries or those with limited hips.

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